Bluecoat’s Healthy BBQ Plan

So you’ve been training religiously all over winter and spring for that HOT SUMMER BOD, right?

 

Yes of course you have…minus a few cheat meals, glasses of vino and cheeky chocolates here and there. We’re all guilty of falling off of the #eatclean #attackthefat #beastmode wagon but ultimately, the idea is to get fitter than normal for summer when we’re more likely to be splashing in the pool or being beach bums in, what is essentially, our underwear.

Don’t let all that hard work go to waste when BBQ season hits.

It can be oh so tempting to throw sensible portion sizes and calorie counting out of the window when we’re presented with an array of delicious BBQ’d cheese burgers, creamy potato salads, salty crisps and dips and the endless calling of Pimm’s o’clock…which happens to be any and every hour that the sun is out.

BUT NEVER FEAR! Bluecoats Sports are here to advise you of a fool-proof healthy BBQ plan, whether you’re hosting or attending, you can still have all the fun of the fair without the bloated Monday morning regret.

A great way to fill yourself up is to eat those veggies! If you manage to get a load of vegetables on your plate and in your tummy first, then you’re less likely to eat the bad stuff. So have a go at this aubergine appetiser that is super easy to make…plus this recipe is so yummy, you and your guests won’t even realise it’s healthy.

Griddled Aubergine with Sesame Dressing

Ingredients:

• 2 large aubergines, cut into 2cm slices
• 2 tbsp. olive oil
• 250g full-fat Greek yoghurt
• 3 tbsp. tahini paste
• 1 large garlic clove, crushed
• Juice 1 lemon
• Handful of chopped herbs (coriander, parsley and mint work well!)

Method:

1. Brush each aubergine slice with some oil and season. Pop the aubergine slices on a hot BBQ for 2-3 minutes on each side until golden brown and tender.
2. Mix the yoghurt with the tahini, garlic, lemon juice, herbs and seasoning. Top the aubergines with the dressing and scatter over extra herb leaves. Yum yum!

Let’s be honest, the main event at a BBQ is generally meat. But we can still enjoy a meaty main without getting the meat sweats and raising our cholesterol half way through an ‘all the meats’ burger (beef burger, bacon, chilli and pulled pork all in one – don’t get any ideas!). Try this healthy option of Chicken Tikka Skewers that is way more exciting than plain old grilled meat and has just 234 calories per portion!

Chicken Tikka Skewers

Ingredients:

• 150g pot low-fat natural yogurt
• 2 tbsp hot curry paste
• 4 boneless, skinless chicken breasts, cubed
• 250g pack cherry tomatoes
• 4 wholemeal chapatis, warmed, to serve

Method:

1. Put 8 wooden skewers in a bowl of water to soak. Mix the yogurt and curry paste together in a bowl, then add the chicken (if you have time, marinate for an hour or so).
2. Shake off any excess marinade and then thread the chicken pieces and cherry tomatoes onto the pre-soaked skewers. Cook on the BBQ for 15-20 mins, turning from time to time, until cooked through and nicely browned. Delicious!

Let’s talk booze. For us Brits, it seems that we can find any excuse to add alcohol to an occasion; and what’s the simplest reason we’ve thought of so far? The sun’s out. That’s the only reasoning we need to enjoy a mimosa at breakfast, a Pimm’s o’clock lunch and white wine spritzer with dinner. So it is hard to abstain when the cocktails are flowing at a sunny BBQ but here are a few top tips to make smarter decisions on the alcohol front:

• Drink a bottle of water in between every alcoholic beverage.
• Stick to one drink per hour – a simple way to keep check on overindulgence.
• Go for a low calorie option, like our Bloody Mary recipe below which has just 76 calories per glass.

Bloody Mary

Ingredients:

• 25ml vodka
• 100ml tomato juice
• 1 tsp lemon juice
• 1 tsp hot sauce
• 1 tsp Worcestershire sauce
• Sprinkle of black pepper
• ½ celery stick for garnish
• Slice of lemon for garnish

Method:

1. Combine and mix all of the liquid ingredients.
2. Serve over ice and garnish with celery and lemon. Cheers!

So those were our top tips for enjoying a healthy BBQ this summer. If all else fails and you are tempted into calorific indulgence, just remember to pop down to Bluecoat Sports to burn it all off. Have a great summer everyone!